Run-Walk Marathon Training Plan Week 19
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 19 Sep 30 |
Sep 30 Run-Walk 48 mins |
Oct 1 Cross-Training 40 mins |
Oct 2 Run-Walk 48 mins |
Oct 3 Rest Day |
Oct 4 Cross-Training 40 mins |
Oct 5 Run-Walk Endurance 6 miles |
Oct 6 Rest |
Daily Breakdown
Monday - Run-Walk48 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 5 minutes with brisk walking for 1 minute 8 times for a total of 48 minutes. Finish with walking 5 minutes to cool down.
With a few weeks to go, now is a good time to think about your race day strategy. The single biggest mistake people make is to go out too fast too soon on race day. There are two successful strategies for pacing on race day. One is to pace evenly throughout the race start to finish. The other (and my personal favorite) is to take the first half of the race a little slower (1-3 minutes) than the second half to conserve energy.
Avoid going out to quickly. It will zap your energy and leave you with lead legs for the finishing miles. The ultimate goal is to look good and strong for that finish line photo!
Tuesday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, cardio classes at an easy effort level for 30-40 minutes.
Wednesday - Run-Walk
48 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 5 minutes with brisk walking for 1 minute 8 times for a total of 48 minutes. Finish with walking 5 minutes to cool down.
Enjoy the journey on race day. Go with what the day brings. It could be a hot or cool day, rainy or windy, or it could be perfect weather (like last year). Don't let the things you can't control affect your day. If you come to challenging parts of the race, think your way through. Just as life rolls through hard and easy days so will the race. At the tough times, set a shorter goal to run or walk to a light poll or something closer to you than the finish. Set a series of shorter finish lines.
Keep your head in the game as it controls your body and will get you to the finish line! Using positive Power Words (mantra's) will help keep your mind focused on up. Words like strong, powerful, smooth will help set the tone for an optimal performance and train your brain to think through tough spots in the race. Words like calm, relax and focus will ease anxiety to allow you perform better.
Thursday - Rest Day
Rest from activity today and enjoy the day!
Friday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train at the intensity at an easy to moderate level for 30-40 minutes. Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for your training.
It's very normal to feel nervous about the race, especially of it is your first time! Take a few minutes to reflect on your training this season.
You are well prepared and ready to go the distance. Now it comes down to resting, fueling and thinking your way through this week.
The training you are doing this week is to merely to keep your legs loose. Your sessions should be short and light in intensity. You want to rest your body for race day. That way, you will show up anxious and ready to go.
Saturday - Run-Walk Endurance
6 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 5 minutes with brisk walking for 1 minute for a total of 6 miles. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
You may start to feel a bit antsy while you taper the mileage, but avoid running harder or longer as you'll end up leaving your best stuff on the training path.
Sunday - Rest
Rest from activity today and enjoy the day!
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